10 Vitamin C Rich Foods

Vitamin C is one of the most essential nutrients your body may need to improve immunity, skin tone, prevent free radical damage and avoid the risk of developing diseases such as cancer, heart problems, diabetes, and more. Know 10 foods high in vitamin C.

As per the National Institute of Health, the daily recommended intake of vitamin C for adults is 75 mg for women and 90 mg for men. Pregnant women require 120 mg of vitamin C per day, breastfeeding women need 80-85 mg per day and children need 15-45 mg per day.

How Much Vitamin C Is Required Per Day?

Oranges provide 83 milligram (mg) and lemons 45 mg of vitamin C, which can help boost immunity and collagen production. These fruits can improve skin health and reduce the risk of chronic conditions such as diabetes. 

Citrus Fruits

One cup of mustard spinach has about 195 mg of vitamin C, which can support your bone health and improve iron absorption. Also, packed with antioxidants like beta carotene, this green veggie can reduce oxidative stress.

Mustard Spinach

Green chilies pack 109 mg, while red ones provide 65 mg of vitamin C content. Thanks to their capsaicin compounds, they can help reduce inflammation, support immunity, and improve blood circulation.

Chili Peppers

Along with 125 mg of vitamin C content, guavas are also packed with fibre and antioxidants. These nutrients can help improve digestion, boost immunity, and lower blood sugar levels.  

Guavas

This green leafy vegetable provides 93 mg of vitamin C per 100 grams, which can promote glowing skin and reduce the risk of inflammation. Not only this, kale also contains calcium and vitamin K, which are known to support bone health. 

Kale

A half-cup of cooked broccoli contains 51 mg of vitamin C, which is enough to enhance immunity, improve digestion, and promote collagen production. Broccoli is also great for people with diabetes as it helps regulate blood sugar levels.

Broccoli

It is one of the healthiest fruits that helps boost your immunity. One cup of papaya provides 88 mg of vitamin C content and is also rich in antioxidants that can improve digestion, brighten skin tone, and support heart health.

Papaya

Low in calories, high in antioxidants, and loaded with 97 mg of vitamin C per cup, strawberries can boost immunity and protect your body from free radical damage. In fact, when consumed in moderation, they can also help with weight loss.

Strawberries

A medium potato has 17 mg of vitamin C, which makes it great for boosting immunity and energy. Another major nutrient in potatoes is potassium, an electrolyte that is known to improve heart health, the nervous system, and muscle strength. 

Potatoes

One Kiwi is packed with 71 mg of vitamin C, which can help maintain gut health and improve immunity. Not only this, Kiwi is beneficial for heart health, skin, and for people with diabetes. It is also packed with antioxidants.

Kiwi